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Running For More…

The personal blog and website of Kristen Cincotta

Half Marathon Training Weeks 8 and 9

September 16th, 2013 by kscincotta

This is part of my weekly series tracking my training for the AllState 13.1 Half Marathon. To read the rest of my training posts, please click here.

Whoops! Somehow, I missed posting about my training last week, so I’m going to cover the last two weeks in one post.13.1 Atlanta Logo

Week 8 was a FANTASTIC week of running and training for me where I really got to see how my hard work is paying off. I ran a strong set of intervals at the park on Wednesday that were actually FUN, I again ran a pretty speedy three miles with the Phidippides running group on Thursday night, Mike & I had our best (and fastest!) long run to date on Saturday, and I ended it all by running a pace in my opening leg of the ATC Run Around the Park Relay (formerly the Ekiden Relay) that would have sliced 11 seconds off of my 5k PR (and that was the day after the long run!). I can tell that pushing through all of these miles and balancing it out with strength training and yoga is really making me stronger. What a great feeling!

On to the details…

Monday

Rest day!

Tuesday

4.95 miles before work

Pretty standard file miler to start the week!

Wednesday

10 x 400m intervals at the track with 200m active recovery intervals and 0.85 mile warm-up and cool down easy runs for 5.50 miles before work

It’s taken me a while to get to this point, but I’m starting to love interval days. This was my peak for intervals for this training cycle and I could not have had more fun doing them. I felt strong through the first eight or so repeats and then had to dig deep for the last couple. It helped that it was an absolutely beautiful morning with a stunning sunrise!

I also went to Core Fusion yoga at Atlantic Station after work. Nothing special about this class. Just a nice, stretchy way to unwind after work.

Week 8 001

Feeling happy and proud post-intervals!

Week 8 002

Gorgeous sunrise over the track!

Thursday

Core AND Upper Body strength before work + 3.39 miles with the Phidippides running group

Because I wasn’t running in the morning and I skipped it earlier in the week, I doubled up on my strength training to get it all in. I was tired when I was done, but it was worth it.

As for the run, it was another super hot evening run where I surprised myself with a pretty quick average pace of 9:32 minutes per mile. I was also the third girl to finish for the night (and maybe 10th overall, I lost count), which still seems hard to wrap my brain around – I’m usually somewhere in the middle of the pack, not up near the front!

After our group run, Phidippides hosted Matt Fitzgerald, an author and runner who writes and talks about the connections between the mental and physical sides of running. His talk, which was titled “Brain Training” was fascinating to listen to (even if it did run a little long!), especially to this brain geek!

Week 8 003

Friday

Much needed rest!

Saturday

11.94 miles with Mike

We again moved our long run to Saturday because we were racing on Sunday. However, Mike had a haircut scheduled for 10:45am and a dental cleaning right after that, which meant we had to get up and out the door earlier than usual. The upside of that was that it was another absolutely perfect morning outside, with nice cool temps for most of our run. We were able to average our fastest pace yet on a long run, and even though we added on a mile from our previous long run, it added less than two minutes onto our total running time. I think the most encouraging thing about this long run, though, was that of the whole 12 miles, our fastest mile was the last mile and our second fastest mile was Mile 10. It was a total winner of a run, from start to finish and I couldn’t have been happier!

Sunday

3.5 miles as the first runner of the ATC Run Around the Park Relay

After lots of intervals on Wednesday, a fast run on Thursday, and a long run on Saturday, I had NO idea what my legs would give me for this race. But it was my first ever relay and I wanted to do well for my team. After convincing my much faster teammates (including Mike) to let me go first, I stunned myself by finishing my lap around Piedmont Park (each team has five members and each does a 3.5 mile lap) in 31:59, for a 9:09 pace. If the course had been a 5k instead of 3.5, I would have set my fourth 5k PR this year. It definitely helped that this was basically my home court and I knew every hill and turn like the back of my hand – the course even went past our condo. I was psyched to have really brought my best for my team. Talk about ending a great week on a high note!

Oh, and our team finished 19th out of 56 teams in the Open/Mixed division with a total time of 2:17:41 (I told you they were fast!). Our companion team also ran really well and finished with a total time of 2:27:57. More importantly, we all enjoyed mimosas and post-race snacks and just generally had a great, relaxing morning in the park. It was so much fun that I’m already looking forward to next year!

Team Cancer Sucks!

Team Cancer Sucks! (Me, Mike, Laura, Tim, and Crugar)

Team Will Run for Burgers and Brew (minus Robbie, who I didn't get a picture of because he was running when I was running. Sorry Robbie!)

Team Will Run for Burgers and Brew (minus Robbie, who I didn’t get a picture of. Sorry Robbie!)

You can see the rest of my pictures from the Run Around the Park Relay here.

Total Planned Miles: 29

Total Completed Miles: 29.28 

Total Cross Training workouts: 3/3 – Actually only two, although one was a double session, so it counts twice! 

 

After my awesome week in Week 8, I was ready to blast myself right into Week 9. However, a few unexpected (and some expected) things cropped up so I had to get creative to get all of my planned miles in. I did, however, end up skipping both of my strength workouts. I purposely decided not to do my planned lower body workout once I realized this was my highest mileage week of the training cycle. It just seemed silly to wear my legs out doing weights while also wearing them out running. I also unintentionally skipped my planned whole body strength workout because my parents came into town on Friday and I didn’t leave enough time that day for my dental cleaning, a work conference call, cleaning the house, AND my workout. Oh well!

Monday

Rest day! This is when I was supposed to my lower body strength workout and decided to bag it.

Tuesday

50 minute tempo run for 4.93 miles before work

When I realized I had both a five miler AND a 50 minute tempo planned back to back, I decided to swap them so I could do my speed workout on fresher legs. Didn’t quite hit the tempo pace I was aiming for, but that’s ok. I’m still getting faster over longer miles and that’s what counts.

Wednesday

3.06 miles before work 

Mixed things up again. My legs felt a little heavy after my tempo, so I moved my usual Thursday 3 miler to Wednesday as a recovery run. Ended up running a bit faster than planned for a recovery but that’s ok. The effort felt easy and that’s what counts!

I also went to Core Fusion yoga at Atlantic Station after work as usual, which was a great place to quietly reflect on the anniversary of 9/11. A very mellow but refeshing class.

Thursday

Rest day, by accident. I got home from yoga on Wednesday night only to discover that the gas company had come for routine maintenance during the day and never turned our gas back on. Mike and I both thought our hot water heater was gas-powered, which meant we were both looking at cold showers in the morning. Not wanting to spend any more time in the cold shower than necessary (meaning I didn’t want to have to wash my hair), I decided to skip my run on Thursday morning and make it up on Friday since I had a planned vacation day from work. As it turned out, our hot water heater is actually electric, so I could have run on Thursday morning, but it was too late by the time we figured that out.

Friday

4.97 miles

Nice and easy run before my parents arrived to kick off my four day weekend.

Saturday

11.77 miles with Mike

My parents requested some sleep in time on Saturday morning which gave us plenty of time for our usual long run. With the AllState 13.1 Half Marathon just over three weeks away, we had planned to run 13 miles as our longest run of the training cycle. However, the powers that be had already begun setting up for Music Midtown in Piedmont Park and there were fences blocking our planned route everywhere. We even had to run across a wet field at one point. There was also yet another Arts Festival going on that further limited where we could run. Making our way through all of that slowed us down so much that we decided not to run back through the park again on this run like we had planned and to reroute ourselves. That meant we ended up just over a mile short of our planned run which we decided to just tack on to our Sunday run. Flexibility!

Post-long run, we spent the afternoon exploring the Atlanta Botanical Gardens with my parents and then went to the Braves game that night. It turned out that it was both Father-Daughter Day AND Breast Cancer Awareness Night at The Ted – could not have been more perfect. It was also gorgeous all day long, making for a really wonderful day. After all of the rain we had this summer, these last two weeks or so of cool mornings and sunny, warm afternoons have just been fabulous.

Me, Mom, and Dad at the game!

Me, Mom, and Dad at the game!

Breast Cancer Awareness Night!

Breast Cancer Awareness Night!

Sunday

5.58 miles on the Beltline with Mike

Our training plan called for four miles, and then we tacked on a little extra to make up for the previous day’s shortened run. We have run south on the Beltline a number of times as part of our longer routes but have always routed ourselves out through Freedom Park and up through the VA-Highlands to run in a loop. This time, though, we decided on an out-and-back route which meant we just turned ourselves around and enjoyed the Beltline in the opposite direction. It is SO nice to have this greenway to run on when Piedmont Park gets taken over by big events!

Total Planned Miles: 30

Total Completed Miles: 30.31 – highest running mileage week to date and peak of the training cycle! 

Total Cross Training workouts: 1/3 – just yoga this week.

 

Finally, just a quick reminder that I am doing all of this training to prepare for the AllState 13.1 Half Marathon. In conjunction with this training, I am also raising money for the American Cancer Society as part of the DetermiNation program. If you would like to read more about my #Run4Results fundraiser, please click here and if you would like to make a donation, please click on the image below. Thanks!!

ACS Determination Logo 2

 

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